Feeling sluggish or just want to clean things up in the kitchen? This 7-day clean eating vegan meal plan is all about fresh, whole ingredients — no weird additives, no ultra-processed stuff, and definitely no flavorless “diet food.”
I’ve pulled together 15 of my cleanest recipes (yep, they’re all on the blog), made with real, plant-based ingredients to fuel your week without any junk. Think fiber-rich grains, loads of veggies, satisfying legumes, and healthy fats to keep your energy steady and your meals exciting.
Perfect for resetting, nourishing your body, or simply enjoying wholesome vegan food without the noise.
Let’s get to it!
How to use the meal plan
- Find the recipe list below
- Check out the meal plan after that
- In the next section, you will find compact version of each recipe
- In case you want to see the full recipe, link is provided below every recipe. You’ll find much in the full recipe like tweaks and swaps, storage tips, etc.
- These recipes are not curated from internet, these are published on my own food blog here.
Recipes for the meal plan
| 1| Cajun-Spiced Scrambled Eggs |
| 2| Tomato & Chicken Quiche |
| 3| Harissa Sweet Potato Fritters |
| 4| Blueberry Pomegranate Protein Shake |
| 5| Lemon Rosemary Chicken |
| 6| Quick Feta Couscous Salad |
| 7| Taco Beef Salad Bowl with Pico de Gallo |
| 8| Tuna-Mayo Lettuce Wraps |
| 9| Sweet Potato Turkey Chili |
| 10| One-Pot Paprika, Chicken & Orzo |
| 11| Gochujang Salmon with Garlic Spinach |
| 12| Mexican Spiced Steak with Pico de Gallo |
| 13| Simple Pico de Gallo |
| 14| Protein Mango Fluff |
| 15| Protein Crepes with Blueberry Sauce |
7-Day Family-Friendly High-Protein Meal Plan
Each day includes breakfast, lunch, dinner, and a snack or dessert — all using your original 15 recipes!
Monday
- Breakfast: Multi-Seed Bread with Blueberry Chia Seed Jam
- Lunch: Chickpea Potato Soup
- Dinner: Chili Garlic Noodles (make double serving for tomorrow’s lunch)
- Snack: Chocolate Sweet Potato Smoothie (make double serving for tomorrow’s breakfast)
Tuesday
- Breakfast: Chocolate Sweet Potato Smoothie
- Lunch: Chili Garlic Noodles
- Dinner: Ground Seitan Peas Bolognese (make double serving for tomorrow’s lunch)
- Snack: Crispy Carrot Cake Bites (make double serving for tomorrow)
Wednesday
- Breakfast: Spinach Waffles with Avocado
- Lunch: Ground Seitan Peas Bolognese
- Dinner: Coconut Lentil Curry
- Snack: Crispy Carro Cake Bites
Thursday
- Breakfast: Spinach waffles with avocado
- Lunch: Coconut lentil curry
- Dinner: Quinoa Stuffed Peppers
- Snack: Chocolate Sweet Potato Smoothie
Friday
- Breakfast: Chickpea pancakes with Blueberry chia jam
- Lunch: Chickpea salad with tahini dressing
- Dinner: Quinoa stuffed peppers
- Snack: Multi seed bread with blueberry chia seed jam
Saturday
- Breakfast: Chickpea pancakes with blueberry chia jam
- Lunch: Quinoa bowl with tahini dressing
- Dinner: Meal Out – Enjoy!
- Snack: Crispy carrot cake bites
Sunday
- Breakfast: Multi seed bread with blueberry chia seed jam
- Lunch: Chickpea potato soup
- Dinner: Creamy cashew tomato pasta
- Dessert: Chocolate sweet potato smoothie
Save the below image for later reference :
Recipe Keys:
- GF → Gluten Free
- DF → Dairy Free
- LC → Low Carb (<20g per serve)
- MP → Meal Prep/Freezer Friendly
- HP → High Protein (>20g per serve)
- V → Vegetarian
- Q → Quick (under 30 mins)
- N → Contains Nuts
Recipes
Below recipes are written in short, to give you an overview, in case you want click the link below each recipe to get the full version for each recipe.
1| Multi-Seed Bread – GF DF LC MP V N
This healthy multi seed bread is packed with fiber, protein, and flavor. One bowl, no kneading—just slice, toast, and enjoy all week long.
✨ Multi Seed Bread ✨
Gluten-Free • Dairy-Free • Low-Carb • Vegan
Serves: 16 slices | Time: 60 mins
Ingredients:
- 1.6 oz psyllium husk powder
- 1.6 oz chia seeds
- 1.1 oz ground flaxseed
- 5.3 oz sunflower seeds
- 2.8 oz pumpkin seeds
- 1.2 oz hemp seeds
- 1.2 oz sesame seeds
- 1 tbsp maple syrup
- 2.1 oz tahini
- 10 fl oz water
- ½ tsp sea salt
How to Make:
1️⃣ Preheat oven to 375°F. Line a loaf pan.
2️⃣ Mix all dry ingredients + tahini, maple syrup & water.
3️⃣ Press dough into pan.
4️⃣ Bake 50 mins or till it sounds hollow.
5️⃣ Cool, slice, enjoy!
🥖 Great toasted, topped, or on its own!
Energy – 177 kcal
Carbs – 9g
Protein – 6g
Fat – 13g
2| Chickpea Pancakes with Blueberry Chia Jam – GF DF V Q
Fluffy chickpea pancakes topped with blueberry chia jam—vegan, gluten-free, and ready in just 11 minutes. A quick, healthy breakfast win!
🫐 Chickpea Pancakes w/ Blueberry Chia Jam
Serves: 2 | Time: 11 mins
Gluten-free • Vegan • Dairy-free
Ingredients:
– 2.8 oz (80g) chickpea flour
– 1.5 tsp baking powder
– 1 tbsp maple syrup
– 1 tsp vanilla extract
– 1/2 tsp cinnamon
– 4 tbsp blueberry chia jam
– 2.7 fl oz (80ml) water
– Pinch of sea salt
How To:
- Mix dry ingredients.
- Add wet stuff. Whisk smooth.
- Let batter rest.
- Cook in a non-stick pan (4–5 min per side).
- Flip, cook till golden.
- Top with jam & enjoy!
Energy – 236 kcal
Carbs – 40g
Protein – 10g
Fat – 4g
3| Spinach Waffles with Avocado – DF V Q
Crispy, green, and loaded with flavor 🧇💚 These spinach waffles are the brunch twist you didn’t know you needed! Quick, plant-based, and topped with creamy mashed avocado + sprouts for the ultimate fresh bite.
🥑 Spinach Waffles with Avocado 🧇
✨ Serves 2 | Ready in 15 mins | Vegan & Dairy-Free
You’ll Need:
• 2.1 oz (60g) baby spinach
• 3.5 oz (100g) spelt flour
• 1 tbsp cornstarch
• ½ tsp baking powder
• 1 avocado
• 0.35 oz (10g) bean sprouts
• Salt, pepper, cooking spray
• 3.5 oz (100ml) water
How To:
- Blend spinach + water till smooth.
- Mix flour, cornstarch, baking powder.
- Add spinach puree → make a smooth batter.
- Heat waffle iron + lightly grease.
- Pour 2 tbsp batter per waffle → cook till golden.
- Mash avocado with salt + pepper.
- Stack waffles, spread avo, top with sprouts!
Energy – 401 kcal
Carbs – 50g
Protein – 12g
Fat – 17g
4| Chocolate Sweet Potato Smoothie – GF DF V Q N
This smoothie tastes like dessert but it’s packed with veggies?! 🤯 Chocolate Sweet Potato Smoothie coming in hot (or cold 😎).
🍫 Chocolate Sweet Potato Smoothie
Serves: 4 | Ready in: 10 mins
Gluten-Free | Dairy-Free | Vegan
Ingredients:
🥔 14 oz baked sweet potatoes (peeled)
🍌 3 frozen bananas
🥛 24 fl oz unsweetened almond milk
🍫 2 tbsp raw cacao powder
🍁 2 tbsp maple syrup
🧂 1 tsp cinnamon + ½ tsp ground ginger
Blend until smooth & creamy. Sip & enjoy! 🥤✨
Energy – 243 kcal
Carbs – 50g
Protein – 4g
Fat – 3g
5| Chickpea Potato Soup – GF DF MP V Q
Easy vegan Chickpea Potato Soup ready in just 30 minutes! A cozy, gluten-free meal with simple ingredients and rich, comforting flavor.
🥣 Chickpea Potato Soup
🕒 Ready in: 30 mins | 🍽️ Serves: 2
✨ Vegan • Gluten-Free • Meal Prep Friendly
Ingredients:
• 7 oz potatoes, diced
• 8.8 oz canned chickpeas (half blended)
• 1 clove garlic, grated
• 20 fl oz veg stock
• 1 tsp paprika
• 1 tsp dried rosemary
• Chili flakes (for garnish)
• Salt, pepper & olive oil
How to Make It:
- Sauté garlic in 2 tbsp olive oil (1 min).
- Add potatoes + whole chickpeas. Cook 2–3 mins.
- Pour in stock + blended chickpeas. Stir well.
- Add spices. Simmer 20 mins.
- Drizzle with olive oil, garnish with chili flakes. Enjoy!
Energy – 460 kcal
Carbs – 56g
Protein – 14g
Fat – 20g
6| Chickpea Salad with Tahini Dressing – GF DF MP V Q
This no-cook chickpea salad is loaded with fresh veggies, vegan feta, and tahini dressing. A perfect plant-based lunch or side, done in 25 minutes!
🥗 Chickpea Salad with Tahini Dressing
Serves: 6 | Ready in: 25 mins
Vegan • Gluten-Free • Meal Prep Friendly
Ingredients:
- 1 can (17 oz) chickpeas, rinsed
- 1 cucumber, chopped
- 1 red bell pepper, chopped
- ½ red onion, thinly sliced
- ¾ cup kalamata olives, halved
- 3 oz vegan feta, crumbled
- 6 servings tahini dressing
To Make:
- Toss all the veggies, chickpeas, olives & feta in a large bowl.
- Season with salt + pepper.
- Add tahini dressing right before serving.
💚 That’s it—fresh, creamy, crunchy & SO easy!
Energy – 307 kcal
Carbs – 32g
Protein – 11g
Fat – 15g
7| Quinoa Bowl with Tahini Dressing – GF DF MP V
Whip up this flavorful quinoa bowl with tahini dressing in under an hour. A plant-based, meal prep-friendly recipe packed with protein and veggies.
🥗 Quinoa Bowl with Tahini Dressing
🌱 Vegan | Gluten-Free | Meal Prep-Friendly
Serves: 4 | Time: 1 hour
Ingredients:
• 9 oz. quinoa (uncooked)
• 1 red onion, chopped
• 1 green bell pepper, chopped
• 14 oz. pumpkin, cubed
• ½ tsp. garlic powder
• ½ tsp. dried oregano
• 4 tbsp. parsley, chopped
• Tahini dressing (for drizzling)
How to Make It:
1️⃣ Cook quinoa with salt and water. Fluff with a fork.
2️⃣ Roast veggies at 425°F with olive oil + spices for 30 min.
3️⃣ Broil for 5 mins for extra golden goodness.
4️⃣ Assemble: Quinoa ➡️ Roasted Veg ➡️ Parsley ➡️ Tahini Drizzle ✨
💡 Great hot or cold. Perfect for lunches all week!
Energy – 474 kcal
Carbs – 55g
Protein – 14g
Fat – 22g
8| Chili Garlic Noodles – DF MP V Q
Craving bold flavor fast? These chili garlic noodles are spicy, vegan, and ready in 15 minutes. A perfect go-to for lunch or dinner!
🔥 Chili Garlic Noodles (Serves 4)
⏱️ Ready in 15 mins | 🌱 Vegan | 🥡 Meal Prep-Friendly
Ingredients:
- 10 oz. udon noodles
- 1 red bell pepper (sliced)
- 3 green onions (sliced)
- Handful of cilantro (chopped)
- 6 oz. edamame (thawed)
- 3 tbsp tamari
- 3 tbsp chili garlic oil
Quick Steps:
- Boil noodles, rinse with cold water.
- Sauté veggies in a little oil + salt (5-6 mins).
- Mix tamari, vinegar, chili oil.
- Toss noodles + sauce with veggies. Heat through.
- Serve warm, room temp, or chilled!
📦 Store leftovers for up to 4 days — gets even better!
Energy – 408kcal
Carbs – 59g
Protein – 16g
Fat – 12g
9| Ground Seitan Peas Bolognese – DF MP HP V Q
A hearty vegan Bolognese made with ground seitan, green peas, and rigatoni. High-protein, dairy-free, and ready in just 30 minutes!
✨ Ground Seitan & Peas Bolognese (Serves 2)
🍝 Ready in 30 mins | 🌱 Vegan | 💪 High Protein
Ingredients:
- 5 oz rigatoni pasta
- 1 shallot, minced
- 8 oz ground seitan
- 1 tomato, diced
- 1 tsp garlic, grated
- 8 fl oz tomato sauce (passata)
- 3 oz green peas
- 2 tbsp vegan Parmesan
Quick Steps:
- Cook pasta, save ½ cup pasta water.
- Sauté shallot & seitan till browned.
- Add tomato, garlic, salt. Cook 2–3 mins.
- Pour in tomato sauce + pasta water. Simmer.
- Add pasta, toss to coat.
- Stir in peas, heat through.
- Plate & top with vegan Parm. Dig in!
Energy – 555kcal
Carbs – 79g
Protein – 35g
Fat – 11g
10| Quinoa Stuffed Peppers – GF DF MP V
These hearty quinoa stuffed peppers are a healthy vegan dinner idea! Ready in 50 mins, gluten-free, and loaded with plant-based protein.
🌶️ Quinoa Stuffed Peppers (Serves 6)
Time: 50 mins | Vegan • Gluten-Free • Dairy-Free
Ingredients:
- 6.5 oz quinoa (uncooked)
- 2 cups veggie stock
- 6 bell peppers (halved & cored)
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1 can diced tomatoes (14 oz)
- 1 can black beans (14 oz), rinsed
- 5 oz corn
- 1 tsp cumin, 1 tsp paprika
- 3.5 oz vegan cheese
- Cilantro to garnish
How to Make It:
- Cook quinoa in veggie stock (15 mins). Let sit, then fluff.
- Sauté onion & garlic. Mix in quinoa, tomatoes, beans, corn, spices.
- Fill peppers, top with cheese.
- Bake @ 375°F for 30–35 mins.
- Garnish with cilantro & dig in!
Energy – 325kcal
Carbs – 50g
Protein – 11g
Fat – 9g
11| Creamy Cashew Tomato Pasta – DF MP V N
Rich, dairy-free cashew tomato pasta that’s ready in 30 minutes. A cozy, vegan dinner recipe made with simple ingredients and big flavor.
✨ Creamy Cashew Tomato Pasta (Vegan) ✨
🕒 30 mins | 🍽 Serves 2 | 🌱 Dairy-Free, Meal Prep Friendly
Ingredients:
- 4.5 oz raw cashews
- 16 oz rigatoni pasta
- 1 yellow onion, chopped
- 4 garlic cloves, minced
- 2 oz tomato paste
- 15 oz canned diced tomatoes
- 1/4 tsp red chili flakes
- Handful fresh basil 🌿
- Salt + olive oil
Instructions:
1️⃣ Boil cashews for 5 mins. Blend with 1/2 cup water + 1/4 tsp salt till smooth.
2️⃣ Cook pasta until al dente. Save 1.5 cups pasta water, then drain.
3️⃣ Sauté onion in olive oil (3–4 mins), add garlic (1 min). Stir in tomato paste, cook 2 mins.
4️⃣ Add tomatoes, chili flakes, 1/2 tsp salt + 1/2 cup pasta water. Simmer 10 mins.
5️⃣ Toss in pasta, cashew cream + more pasta water. Stir to coat.
6️⃣ Top with basil & enjoy! 🍝✨
Energy – 480kcal
Carbs – 70g
Protein – 14g
Fat – 16g
12| Coconut Lentil Curry – GF DF MP V Q
Cozy up with this creamy coconut lentil curry! A quick 30-minute vegan dinner that’s perfect for meal prep, gluten-free, and packed with flavor.
🥥 Coconut Lentil Curry
Serves: 4 | Ready in: 30 mins
✨ Vegan • Gluten-Free • Meal Prep Friendly
Ingredients:
- 1 tbsp coconut oil
- 2 cardamom pods, 2 star anise
- 2 tsp coriander seeds, 1 tsp cumin seeds
- 1 tsp turmeric, 2 tsp curry powder
- 1 yellow onion, 1 garlic clove, 2 tbsp ginger
- ½ chili pepper (optional)
- 5.6 oz red lentils
- 6.8 fl oz coconut milk
- 10 fl oz veg stock
- 5.3 oz baby spinach
How to Make It:
- Toast spices in oil (2-3 mins).
- Add onion, garlic, ginger, chili—sauté (5 mins).
- Add lentils, coconut milk, stock—simmer (12 mins).
- Stir in spinach to wilt. Serve warm!
Energy – 313 kcal
Carbs – 36g
Protein – 13g
Fat – 13g
13| Easy Tahini Dressing – GF DF LC MP V Q
Creamy, tangy, and easy to make in 5 minutes! This tahini dressing is perfect for salads, bowls, and roasted veggies. Quick, healthy, and delicious.
🥄 Easy Tahini Dressing 🍋
Prep Time: 5 mins | Serves: 8
Ingredients:
- 4.4 oz (125g) tahini paste
- 2.7 fl oz (80ml) lemon juice
- 2 garlic cloves, pressed or grated
- 1/4 tsp salt
- 4 tbsp water (adjust as needed)
Instructions:
- Whisk tahini, lemon juice, garlic, and salt until thick.
- Gradually add water, whisking until smooth.
- Taste and adjust with more lemon, salt, or water.
Tip: Store in an airtight jar in the fridge for up to 5 days. ✨
Perfectly simple, creamy, and packed with flavor! Enjoy it on salads, bowls, or roasted veggies! 🥗
Energy – 100kcal
Carbs – 4g
Protein – 3g
Fat – 8g
14| Crispy Carrot Cake Bites – GF DF MP V Q N
Looking for a healthy snack? Try these Crispy Carrot Cake Bites—vegan, gluten-free, and full of carrot cake goodness. Quick and easy to make in just 30 minutes.
Crispy Carrot Cake Bites
✨ Serves: 8 | ⏱️ Time: 30 mins
Ingredients
- 8 rice cakes
- 2 oz. walnuts
- 1 medium carrot, peeled & chopped
- 6 oz. medjool dates
- 1 tsp cinnamon
- 1/2 tsp cardamom
- 1/2 tsp ginger
- 1.8 oz vegan white chocolate, melted
Instructions
- In a food processor, pulse all ingredients until a sticky paste forms.
- Roll into tablespoon-sized balls & freeze for 15 mins.
- Dip in melted chocolate, let set, & enjoy!
Storage: Fridge for up to 7 days or freeze for 3 months.
You’ve got a tasty, no-bake snack ready to go! 🧁🥕
Energy – 216 kcal
Carbs – 33g
Protein – 3g
Fat – 8g
15| Blueberry Chia Seed Jam – GF DF LC MP V Q
Whip up delicious Blueberry Chia Seed Jam in under 15 minutes! Healthy, simple, and vegan-friendly—perfect for your next snack or breakfast.
Blueberry Chia Seed Jam
Serves: 8 | Time: 12 mins
Ingredients:
- 10 oz. frozen blueberries
- 2 tbsp chia seeds
- 2 tbsp maple syrup
Instructions:
- Heat blueberries in a saucepan over medium heat for 5-7 mins, stirring occasionally.
- Mash to desired consistency.
- Stir in chia seeds and maple syrup.
- Let sit for 5-10 mins to thicken.
- Store in an airtight container in the fridge for up to 1 week.
Enjoy on toast, yogurt, or straight from the jar! 🍇🫐
Energy – 49 kcal
Carbs – 9g
Protein – 1g
Fat – 1g
Final Thoughts
Whether you’re hitting reset or just love eating clean, this plan has your back. Every recipe is designed to be simple, wholesome, and satisfying — no gimmicks, no powders, just real plants doing what they do best.
